CrossFit One World – CrossFit
Max Effort Lower
Warm-Up (No Measure)
5min Bike or Row – build in pace
Pigeon stretch x 30s/ea
Couch stretch x :30s/ea
+
3 sets:
25 Band glute bridges
10 groiner with rotation
3 Squat Jumps
Strength (5 Rounds for weight)
Every 3min x 5
Front Squat x 4
DB Squat jump x 5
25lb/20lbs for jumps
Conditioning (AMRAP – Rounds & Reps)
AMRAP 10mins
375/300m Row
10 DB Hang Cleans 50/35lbs
rest 5min x 2 sets
+
AMRAP 10mins
12 Cal Bike
75 Double or Single Unders
rest 5min x 2 sets
Accessories (No Measure)
3 sets:
12 DB Hammer Curls
50 Seated band hamstring curls